14 Health Benefits of Apple Cider Vinegar, Dosage, Uses and Side Effects

Studies indicate that apple cider vinegar might have antibacterial and antioxidant qualities that are good for your health.

One sort of vinegar produced by fermenting the juice of crushed apples is called apple cider vinegar. Apple cider vinegar is used by people for a variety of tasks, such as cleaning and cooking. Aside from its potential health benefits, using apple cider vinegar may also assist in managing specific medical disorders.

What is Apple Cider Vinegar?

A form of vinegar called apple cider vinegar (ACV) is created from crushed fermented apples, sugar, and yeast. 

It has also been used for many years as a home cure for a variety of ailments, including heartburn prevention and germ fighting. According to more recent studies, apple cider vinegar may help lower blood sugar levels and promote weight loss, among other positive health effects.

Let's first examine the precise definition of apple cider vinegar or ACV. Vinegar created from fermented apple juice is known as ACV. Its acidity is between 5 and 6 percent.

You might have noticed that the store carries a variety of ACV varieties. For example, the most common type of ACV you may know is distilled ACV; it has a clear bottle appearance. However, unpasteurized, unfiltered, or raw ACV has an amorphous component that floats around in the mixture. During fermentation, this is known as the "mother" and is created by natural enzymes. It's nothing to be afraid of: It's okay to eat this stringy stuff, which normally sinks to the bottom of the bottle.

Even though there isn't much proof to support these claims, ACV is generally safe when used properly.

Also Read: Benefits Of Eating Apple

What Types of Apple Cider Vinegar Are There?

A procedure known as fermentation is used to create apple cider vinegar. Two steps make up the process. After crushing the apples, yeast is introduced to hasten the fermentation process, which turns the sugar into alcohol in a few weeks. The acetic acid that results from the breakdown of alcohol by natural microorganisms is what gives vinegar its tart flavor and aroma.

The clear, pasteurized, and filtered variety of ACV is the most common kind seen in grocery stores. However, unfiltered, raw ACV with hazy sediment is also available. Known as "the mother," this material consists for yeast and bacteria that have settled.

Some people attribute the health advantages of ACV to the mother. Additionally, it may have trace levels of probiotics, or beneficial bacteria, which support intestinal health. However, no specific health benefit of the mother has been demonstrated by research.

Any health benefits associated with ACV are believed to be attributed, at least in part, to its acetic acid content. Acetic acid is also present in other varieties of vinegar.

ACV is also available as gummies, powders, and pills. However, not much study has been done to determine whether these supplements are effective. You can't be certain of what's in dietary supplements because the FDA doesn't regulate them.

Is Vinegar Healthful?

One of the best sources of vinegar is:

Magnesium 

Potassium

Phosphorus

Calcium

Antioxidants can also be found in some varieties of vinegar. Antioxidants are retained in the liquid to a greater extent with darker vinegar. Darker vinegar tend to be less refined than lighter varieties, and the flavor and color of the liquid are influenced by beneficial components found in them. 

Health Benefits:

The majority of research supporting ACV's potential health effects has been small-scale trials with inconclusive findings. More extensive research is required to fully understand its advantages. Thus far, studies have revealed the following:

1-Possible Application of Apple Cider Vinegar for Immunity: 

An investigation was conducted to see how effective apple cider vinegar is at boosting immunity. The study suggests that apple cider vinegar may have a useful role in modulating  systemic and mucosal immune responses. To support such assertions, more study is necessary.

Even while some research suggests that apple cider vinegar may be used to treat a variety of ailments, further research is required to determine the full scope of apple cider vinegar's health benefits. 

2-It may Help with Weight Loss:

According to one study, ingesting apple cider vinegar twice a day assisted participants who were on a low-calorie diet in dropping a few excess pounds. However, the study only followed 39 participants over a brief period—12 weeks.

The evidence did not support the theory put out by some researchers that the acetic acid in the vinegar would accelerate metabolism. It's possible that the placebo effect contributed to the increased weight loss. Alternatively, it's possible that the acetic acid made them queasy, which reduced their appetite.

Because ACV is low in calories, it can be included in a diet to help with weight loss or maintenance. However, you may also have heard that some people increase their metabolism by taking a shot or tablespoon of apple cider vinegar. In actuality, ingesting ACV is not expected to cause changes in your weight or body composition.

3-Apple Cider Vinegar Potential Uses for the Liver: 

In animal models, the polyphenolic components in apple cider vinegar were investigated for their possible liver-protective properties. The presence of polyphenolic chemicals may enhance the activity of oxidative enzymes in liver tissue and suggest that apple cider vinegar can preserve the liver. Further investigation will be required to validate these assertions, though. Furthermore, a physician must identify and treat liver problems. Thus, if you suspect liver illness, please see a doctor.

4-Apple Cider Vinegar Potential Uses for the Brain:

Numerous research studies have demonstrated the beneficial effects of apple cider vinegar on age-related Alzheimer's disease.

A study found that when old mice were given diluted apple cider vinegar in their water, their memory function improved and their antioxidant levels rose. Additionally, acetylcholine, a neurotransmitter linked to oxidative stress and aging, may be depleted by apple cider vinegar. Acetylcholine may also support neural communication. More research is needed to confirm these impacts, though. Thus, please refrain from using self-medication.

5-Apple Cider Vinegar as a Possible Treatment for Infections:

Certain bacterial types are among the diseases that vinegar can help destroy.

Historically, vinegar has been used for ear infections, warts, lice, nail fungus, and general cleansing and disinfection.

Another food preservative is vinegar. According to studies, it prevents food-spoiling bacteria like E. coli from proliferating.

Apple cider vinegar may be useful if you're looking for a natural approach to preserve your food.

Apple cider vinegar's antibacterial properties were investigated against a range of microorganisms, including Candida albicans, Staphylococcus aureus, and E. coli. The results of the study suggested that apple cider vinegar may have antibacterial properties, as seen by the reduction of bacteria and fungi in culture media.

Additionally, apple cider vinegar may have antifungal properties against the types of Candida that cause denture stomatitis, an inflammation of the oral mucous membrane. However, more research is needed to support these assertions.

6-Potential Use of Apple Cider Vinegar as an Antioxidant: 

Because it contains polyphenolic chemicals, consuming apple cider vinegar may help boost the levels of antioxidant enzymes like glutathione peroxidase and superoxide dismutase. However, more research is required to establish these impacts.

7-It Might Lower Blood Sugar:

A spoonful or two of apple cider vinegar taken after meals has been shown in a few smaller studies to reduce blood sugar. The effect was modest, and further study is required to determine its precise mechanism of action. Although vinegar shouldn't take the place of diabetic drugs and a healthy lifestyle, it should be safe to include in your treatment regimen.

Although some research has indicated that ACV may help lower blood glucose, it's vital to keep in mind that outcomes can differ and that ACV should not be used in place of any prescription drugs you may be taking at the moment. Rather than depending just on ACV, if you have type 2 diabetes, you should closely collaborate with your healthcare team to choose the best course of action.

In addition to potentially decreasing blood sugar levels, apple cider vinegar has been shown to have anti-inflammatory and anti-oxidative stress properties. It may also help restore normal lipid profiles in diabetic complications. Therefore, apple cider vinegar may be beneficial in treating diabetes.

After a meal, apple cider vinegar's hypoglycemic (blood sugar-lowering) action was investigated in human participants, and the results suggested that it might be able to lower postprandial blood glucose. Because it slows down gastric emptying—the movement of stomach contents into the small intestine—researchers hypothesize that using it may affect blood sugar regulation and satiety in healthy adults. It may also lower blood glucose levels after meals.

8-Could Improve the Heart:

One of the main causes of death is heart disease.

Numerous biological factors may influence your chance of developing heart disease.

Studies indicate that vinegar may help with a few of these. However, a lot of research on the health advantages of apple cider vinegar was done on animals, so the results might not apply to people.

Apple cider vinegar may help lower levels of total cholesterol, triglycerides, low-density lipoprotein, and high-density lipoprotein, according to a 2020 assessment of research including both humans and animals.

An analysis of human research conducted in 2021 discovered that apple cider vinegar may lower overall cholesterol.

However, both evaluations indicated that there were gaps in the quantity and caliber of the studies that could back up these assertions.

9-It May Lower Cholesterol:

The same tiny study that revealed ACV increased weight reduction also discovered that taking it decreased the individuals' overall cholesterol levels. Additionally, it decreased their blood fat levels, or triglycerides, and raised their "good" cholesterol. Similar results have been seen in other investigations. Experts warn that additional study is necessary to completely comprehend this connection.

In certain populations, ACV may be helpful for elevated cholesterol.

A meta-analysis of nine research published in June 2021, for instance, suggested that individuals with type 2 diabetes who took 15 milliliters (ml) of ACV daily for more than eight weeks may have lower blood cholesterol levels. However, more research is required to validate this effect, according to the researchers.

10-Inflammation and Apple Cider Vinegar:

Apple cider vinegar has been recommended by some as a treatment for inflammatory diseases such as rheumatoid arthritis (RA), multiple sclerosis (MS), and ankylosing spondylitis (AS). One possibility is that the vinegar might alleviate discomfort and reduce inflammation. Studies that specifically examine ACV as a treatment for RA, MS, or AS are few, nevertheless. If you have any of these illnesses, see your physician before doing ACV.

Animal studies have shown that the dietary flavonoids extracted from apple cider vinegar may help lower the inflammation-related indicators in the intestinal tissue of mice. In the rat model, apple polyphenolic chemicals have been shown to decrease the production and activity of the cyclo-oxygenase-2 enzyme, which may help lower the inflammatory response of the kidney. To support these claims about apple cider vinegar's benefits, more study is necessary.

11-Apple Cider Vinegar as a Possible Treatment for Obesity:

In one study, rat models were used to examine how apple cider vinegar reduced cholesterol levels. The atherogenic index, which indicates the likelihood of heart disease, was increased in these rats along with total cholesterol, triglycerides, low-density lipoprotein, and very low-density lipoprotein. Apple cider vinegar, on the other hand, decreased all of these characteristics in the rats that were given it, suggesting that the substance may have anti-obesity properties. To demonstrate apple cider vinegar's efficacy for obesity, more study is necessary.

12-May Improve Skin Health:

Apple cider vinegar is sometimes used as a typical treatment for skin ailments like eczema and dry skin.

The skin has a slight acidity by nature. However, among those who have eczema, it might be less acidic. Applying diluted topical apple cider vinegar topically may assist in restoring the pH balance of the skin, strengthening the barrier that protects it.

Conversely, alkaline cleansers and soaps may aggravate eczema and cause a flare-up.

Dilution of apple cider vinegar, with its antibacterial qualities, may help shield against skin infections associated with eczema and other skin disorders.

Some people use apple cider vinegar toner or face wash that has been diluted. It is said to have antibacterial and antispot properties.

13-Possible Use of Apple Cider Vinegar for Cancer:

An animal model has been used to investigate apple cider vinegar's possible anticancer effect. It was discovered that apple cider vinegar may help prevent the growth of cancer and lessen hyperproliferation and damage caused by deoxyribonucleic acid. Procyanidins, flavonoids, epicatechin, and catechin—compounds found in apples—may aid in the suppression of colon cancer cells.

 The apple cider vinegar will slow the growth of breast cancer cells. By employing many cell lines, apple juice may also aid in the fight against chemically induced tumor genesis.

Apple cider vinegar's polyphenols have the potential to induce apoptosis or death of the cell, and oxidative stress in human bladder cancer cells. Still, more investigation is needed. Moreover, cancer is a dangerous illness that has to be detected and treated by a medical professional. Please see a doctor as a result.

14-Ulcerative Colitis and Apple Cider Vinegar:

Although there isn't much evidence to support the use of diluted vinegar in the treatment of chronic inflammatory disorders like ulcerative colitis (UC), it may aid with digestion. A pilot study found that giving diluted apple cider vinegar to UC mice for a month reduced colon inflammation and raised the number of beneficial bacteria in the gut. However since this was only one animal trial, doctors are not yet suggesting it as a treatment.

Dosage and Uses:

Using apple cider vinegar in your cooking is the best method to include it in your diet.  It is a component of pickles, marinades, and salad dressings, among other dishes.It's a straightforward addition to dishes like homemade mayonnaise.

Some prefer to drink it as a beverage after diluting it with water. A big glass of water should be mixed with 1-2 teaspoons (5-10 mL) to 1-2 tablespoons (15-30 mL) of the standard dosage per day.

It is advisable to avoid ingesting excessive amounts and to begin with tiny doses. Excessive vinegar use might have negative side effects, such as possible drug interactions and degradation of tooth enamel.

Using organic, unfiltered apple cider vinegar with "mother" is recommended by certain dietitians.

Side Effects:

When used in moderation, no more than 1 to 2 tablespoons (tbsp) per day, apple cider vinegar (ACV) is generally harmless. However, consuming excessive amounts of ACV might lead to dangerously low potassium levels.

Certain drugs (such as diuretics, laxatives, and several medications for diabetes and heart disease) may interact with ACV. Speak with your doctor if you take any of these drugs and are thinking about using ACV.

Some possible dangers and adverse consequences consist of:

• Enamel erosion in teeth
• Esophageal burn
• Discomfort in the stomach and acid reflux
• Worsened chronic kidney disease 

For safety or efficacy, dietary supplements—including ACV supplements—are not approved by the US Food and Drug Administration. If you take ACV supplements, make sure you adhere to the recommended dosage as stated on the label.

Talk to your doctor about everything you take, including seemingly harmless or natural supplements like vinegar.